WOD

PAST WODS

Mar

31
Friday

Foundation

Low-hang Snatch Pull

3×3

(As heavy as possible)

WOD

2 Rounds For time:

20 T2B

6 Turkish Get-ups*

20 Pushups

6 Turkish Get-ups*

*Upward facing KB
RX/Int: upward facing light/mod weight

Scale: Dumbbell or downward facing Kb

Cap: 25min

see comments
30
Thursday

Foundation

Hatch 1-2

Back Squat

10×60%

8×65%

8×70%

8×75%

Front Squat

5×60%

5×65%

2x5x70%

WOD

8 Min AMRAP
4 Strict HSPU

4 Strict Pullups

10 jump lunges
*Sub Strict HSPU for L-Seated Presses

see comments
29
Wednesday

Foundation

Push Press

4×9 @ 70%

WOD

4 Rounds for Reps:

30 sec Ring row

15 sec rest

30 sec pushups

15 sec rest

30 sec situps

15 sec rest

30 sec air squats

15 sec rest

see comments
28
Tuesday

Foundation

Snatch Balance
7×1
(Focus on footwork)

WOD

12 min AMRAP:
10 med-ball cleans
(20/14)
10 med ball situps*
5 jerks (165/115)
100m med-ball run

*For med ball situps, touch the ball to the ground behind your head, then touch the ball to the ground between or in front of your feet

see comments
27
Monday

Foundation

Back Squat
10×60%
8×70%
6×75%
4×80%
Front Squat
5×60%
3x5x70%

WOD

10 Minute EMOM
50m Sprint

Record fastest and slowest time

see comments
25
Saturday

Foundation

Hang Power Snatch + Power Snatch + Snatch + OHS

Heavy Single  

WOD

In teams of 3:
2 Rounds:
Run 400m (together)
45 KBs (24k/16k)
45 ring rows*
45 GHD situps
6 Rope Climbs

*RX ring row = feet elevated to level of bottom of rings

1 works, 2 rest

see comments
24
Friday

Foundation

WOD

Open Wod 17.5

see comments
23
Thursday

Foundation

 

E2MOM for 14 Minutes
40 DU
5 Thrusters 95/65

WOD

2 Rounds for Time:

8 Minute Cap
12 Strict Pull-ups

7 Push Jerks
RX: 60%

INT: 50%

SC 40%

Group Cooldown:

ROMWOD            Open Prep Day 19

see comments
22
Wednesday

Foundation

1 Rep Max Front Squat

WOD

E4MOM for 12 Minutes
RX:

400m Sprint
INT:

300m Sprint
SC:

200m Sprint
If sprint takes longer than 2 minutes scale to lower distance

see comments
21
Tuesday

Foundation

Strict Press

1 @ 55%

1 @ 65%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 90+%

1 @ 90+%

WOD

12-9-6
Power Clean

Overhead Lunge
RX: 135/95

INT: 95/65

SC: 65/35

see comments

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